|jerk dip on 497 lbs!!|
1.back squat: work up to 88%x2x4
2. front sqt: work up to 70%x3x4
3. sit ups x 100.
4. chins: 25
Warm up: 3 Rounds: Row 250m, 5x deadlift (keep it light, but increase the weight each round), 5x pull ups, 10x push ups, stretch or dynamic movement of your choice.
Strength: Work up to a 1 RM deadlift, then back it down to 85% and do 8 rounds of 2x deadlift + 1x max height box jump. Rest as needed between rounds, but it is important to perform the box jump immediately after the deadlifts.
W.O.D.: Crossfit Regional's workout #6
Complete the following for time...
3 Rounds: 7x deadlift (325#/225#), 7x muscle ups
then, 3 Rounds: 21x wallball (20#/14#), 21x toes 2 bar
then, 100ft farmers carry (100#/70# dumbbells), 28x burpee box jumps (24in/20in), 100ft farmers carry (100#/70# dumbbells), 3x muscle ups.
Durability: Stretch, icebath.